CrossFit Body&Soul is a World-Class CrossFit facility located on Body&Soul's fitness campus. This is the energizing group interval fitness concept that has swept the nation! CrossFit Body & Soul is truly a one-of-a-kind workout broken into intervals of cardiovascular, strength training and body weight using a variety of equipment including running, rowing machines, Kettlebells and free weights to tone your body and gain energy throughout the day.
Strength
4 sets:
12-15 Single arm DB/KB row each arm
15-20 Hamstring curl on rower
AMRAP in 12:00:
30 Double under
8 Deadlift (225,160) RX+(245,170)
10 Box jump over (24,20)
12 Pull up RX+(chest to bar)
Core
3 rounds (for quality):
:60 Weighted plank (45,35) RX+(65,45)
15-20 V up
Strength
Romanian deadlift
4x8-10 increasing weight
For time:
500 Meter run (300m+200m)
50 Wall ball (20,14) RX+(25,20)
50 DB alternating power snatch (50,30) RX+(55,35)
400 Meter run
40 Wall ball (20,14) RX+(25,20)
40 DB alternating power snatch (50,30) RX+(55,35)
300 Meter run
30 Wall ball (20,14) RX+(25,20)
30 DB alternating power snatch (50,30) RX+(55,35)
200 Meter run
20 Wall ball (20,14) RX+(25,20)
20 DB alternating power snatch (50,30) RX+(55,35)
100 Meter run (Wall & back)
10 Wall ball (20,14) RX+(25,20)
10 DB alternating power snatch (50,30) RX+(55,35)
Teams of two. One athlete works at a time.
For time:
400 Meter run together
Then,
3 rounds:
30/27/24 Calorie bike *reset monitor
40 Shoulder to overhead (115,80) RX+(135,95)
Then,
400 Meter run together
Then,
3 rounds:
40 Burpee
40 Toes to bar
Then,
400 Meter run together
Then,
3 rounds:
40 Hang power clean (115,80) RX+(135,95)
30 Box jump (24,20) RX+(30,24)
Then,
400 Meter run together
Strength
Good morning
3x8-12 increasing weight
Then,
Bench press
3x6-8 increasing weight
For Time:
50/40 Calorie row
100 Squats
50 Hand release push up
40 KB goblet walking lunge (53,35) RX+(70,53)
30 Deadlift (205,145) RX+(225,160)
40 KB goblet walking lunge (53,35) RX+(70,53)
50 Hand release push up
100 Squats
50/40 Calorie row
Strength
Strict press
Work up to heavy set of 3
5 rounds for time:
60 Double under
24 Single arm DB hang power clean & jerk (50,30) RX+(55,35) (12 each arm, partitioned any way)
15 Pull up RX+(5 Bar muscle up)
3 Wall walk
Accessory strength
Barbell curl
4x12-15
Strength
Hang power snatch
5x3 increasing weight
Then,
Overhead squat (from rack)
3x8 increasing weight
3 rounds for time:
600 Meter run (2x300m)
30 Wall ball (20,14) RX+(25,20)
15 Power snatch (115,80) RX+(135,95)
Strength
Weighted strict pull up
5x3-5
5 rounds:
With 3:30 on the clock, perform:
15/12 Calorie bike
With time remaining, AMRAP of:
8 Burpee box jump over (24,20) RX+(30,24)
12 Toes to bar
*Rest 1:30 after each round.
*Score is total reps performed on AMRAP.
*On rounds 2 & 4, begin AMRAP with 12 toes to bar instead of 8 burpee box jump overs.
*Reset monitor each round.
Core
3 rounds (for quality):
15 Weighted anchored abmat sit ups
20 Hollow rocks
Strength
Thruster (from rack)
5x5 increasing weight
AMRAP in 15:00 (ladder style):
5/4 Calorie row
1 Barbell complex (115,80) RX+(135,95)
10/8 Calorie row
2 Barbell complex (115,80) RX+(135,95)
15/12 Calorie row
3 Barbell complex (115,80) RX+(135,95)
…etc.
*Barbell complex: 3 power clean (touch & go) + 3 front squat + 3 shoulder to overhead. (All 9 reps must be competed unbroken.)
Accessory strength
Body weight skull crusher
4x12-15 (hands on barbell)
Teams of two. One person works while the other person rests, except during synchronized movements.
AMRAP in 35 minutes:
50 Synchronized squats
30 Hang power clean & jerk (115,80) RX+(135,95)
30 Synchronized abmat sit up
40 DB alternating step up (50,30) RX+(55,35) (24”,20”)
15 Synchronized burpee
50/45/40 Calorie row
Strength
Overhead squat
4x5 increasing
Then,
Ring dip
3x10-15
For time:
400 Meter run
15 Front squat (135,95) RX+(155,105)
10 DB Single arm devil press (50,30) RX+(55,35)
600 Meter run
20 Front squat (135,95) RX+(155,105)
15 DB Single arm devil press (50,30) RX+(55,35)
800 Meter run
25 Front squat (135,95) RX+(155,105)
20 DB Single arm devil press (50,30) RX+(55,35)